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Breaking Through a Weight Loss Plateau: Keep Moving Forward

Summary: Feeling stuck in your weight loss journey? Don't give up, it's part of the process! With a few adjustments to your calorie intake and lifestyle habits, you can break through that plateau and keep moving forward towards your goals. In this article, we'll go over some tips and tricks to help you do just that.

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When in doubt, remember why you started - celebrate all your successes!

Are you stuck in a weight loss plateau? Don't worry, it happens to the best of us! But the good news is, there are plenty of strategies you can use to break through and continue making progress towards your weight loss goals.


First off, it's important to reassess your calorie intake. As you lose weight, your body requires fewer calories to function, so you may need to adjust your calorie goals to continue losing weight.

Here are some tips to help you do just that:

  • 🥨 Cut back on refined carbohydrates. Sorry to all bread lovers among us, but reducing your intake of refined carbs like white bread and white pasta can help lower your calorie intake and reduce inflammation, which can contribute to weight loss.

  • 💪 Increase your protein intake. Protein can help you feel fuller for longer and boost your metabolism. So, chow down on some lean meat, poultry, fish, eggs, beans, or nuts to keep you going.

  • 💡 Avoid liquid calories. Swap out sugary and alcoholic drinks for some water or other low-calorie, low-alcohol options to keep your metabolism at its best.

  • 💡 Eat more fiber. Fiber is your friend! It can help you feel fuller and reduce your appetite, so focus on adding more high-fiber foods to your diet like fruits, veggies, whole grains, and legumes.


And speaking of metabolism-boosting foods, did you know that some foods can help boost your metabolism and aid in weight loss?

Here are some examples:

  • 🍵 Green tea. Drink up! Green tea contains antioxidants and caffeine, which have been proven to boost your metabolism and aid in weight loss.

  • 🌶️ Spicy foods. If you're a fan of the heat, you're in luck! Spicy foods like chili peppers and cayenne pepper contain a compound called capsaicin, which can increase your metabolism and help you burn more calories.

  • 💧 Water. Don't forget to stay hydrated! Drinking enough water can help boost your metabolism and aid in weight loss. How much? Check my article on Hydration!


Along with metabolism-boosting foods, here are some metabolism-boosting habits you can keep in mind:

  • 💭 Practice Mindful Eating. Did you know that we get the most pleasure from eating the first three bites of a meal? Slow down and savor your meals. Focus on the experience of eating, and listen to your body's hunger signals.

  • 🔩 Exercise regularly. Regular exercise, especially strength training and high-intensity interval training (HIIT), will help boost your metabolism.

  • 💤 Get enough sleep. Catch those Zs! Getting enough sleep is important for weight loss and metabolism. Aim for 7-9 hours of sleep per night.

  • 🌸 Manage stress. Don't stress the small stuff! Chronic stress can disrupt hormones that regulate metabolism, leading to weight gain. Engage in stress-reducing activities, such as yoga or meditation, to help manage stress and boost your metabolism.

Remember, breaking through a weight loss plateau is not always easy, but it is possible with some persistence and self-care. By making small, sustainable changes to your diet and lifestyle, you can jumpstart your weight loss and continue making progress towards your goals. So, keep at it, and don't forget to celebrate your wins along the way!

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